Chickpeas vs. Peas
Nutrition comparison of Cooked Chickpeas and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chickpeas
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chickpeas and peas:
- Both peas and chickpeas are high in dietary fiber and potassium.
- Chickpea is a great source of calcium, iron and protein.
- Pea has more thiamin and niacin, however, chickpea contains more pantothenic acid and folate.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Chickpeas (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chickpea is high in calories and pea has 51% less calories than chickpea - pea has 81 calories per 100 grams and chickpea has 164 calories.
For macronutrient ratios, chickpeas is lighter in protein, lighter in carbs and heavier in fat compared to peas per calorie. Chickpeas has a macronutrient ratio of 21:65:14 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chickpeas | Peas | |
|---|---|---|
| Protein | 21% | 26% |
| Carbohydrates | 65% | 69% |
| Fat | 14% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Pea has 47% less carbohydrates than chickpea - pea has 14.5g of total carbs per 100 grams and chickpea has 27.4g of carbohydrates.
dietary fiber
Both peas and chickpeas are high in dietary fiber. Chickpea has 33% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and chickpea has 7.6g of dietary fiber.
sugar
Peas and chickpeas contain similar amounts of sugar - pea has 5.7g of sugar per 100 grams and chickpea has 4.8g of sugar.
Protein
protein
Chickpea is a great source of protein and it has 63% more protein than pea - pea has 5.4g of protein per 100 grams and chickpea has 8.9g of protein.
Fat
saturated fat
Both peas and chickpeas are low in saturated fat - pea has 0.07g of saturated fat per 100 grams and chickpea has 0.27g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 29 times more Vitamin C than chickpea - pea has 40mg of Vitamin C per 100 grams and chickpea has 1.3mg of Vitamin C.
Vitamin A
Pea has 37 times more Vitamin A than chickpea - pea has 38ug of Vitamin A per 100 grams and chickpea has 1ug of Vitamin A.
Vitamin E
Peas and chickpeas contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and chickpea has 0.35mg of Vitamin E.
Vitamin K
Pea has 520% more Vitamin K than chickpea - pea has 24.8ug of Vitamin K per 100 grams and chickpea has 4ug of Vitamin K.
The B Vitamins
Pea has more thiamin and niacin, however, chickpea contains more pantothenic acid and folate. Both chickpeas and peas contain significant amounts of riboflavin and Vitamin B6.
| Chickpeas | Peas | |
|---|---|---|
| Thiamin | 0.116 MG | 0.266 MG |
| Riboflavin | 0.063 MG | 0.132 MG |
| Niacin | 0.526 MG | 2.09 MG |
| Pantothenic acid | 0.286 MG | 0.104 MG |
| Vitamin B6 | 0.139 MG | 0.169 MG |
| Folate | 172 UG | 65 UG |
Minerals
calcium
Chickpea is a great source of calcium and it has 96% more calcium than pea - pea has 25mg of calcium per 100 grams and chickpea has 49mg of calcium.
iron
Chickpea is a great source of iron and it has 97% more iron than pea - pea has 1.5mg of iron per 100 grams and chickpea has 2.9mg of iron.
potassium
Both peas and chickpeas are high in potassium. Chickpea has 19% more potassium than pea - pea has 244mg of potassium per 100 grams and chickpea has 291mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Chickpeas | Peas | |
|---|---|---|
| beta-carotene | 16 UG | 449 UG |
| alpha-carotene | ~ | 21 UG |
| lutein + zeaxanthin | ~ | 2477 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both chickpeas and peas contain significant amounts of alpha linoleic acid (ALA).
| Chickpeas | Peas | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.035 G |
| Total | 0.043 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, chickpea has more linoleic acid than pea per 100 grams.
| Chickpeas | Peas | |
|---|---|---|
| linoleic acid | 1.113 G | 0.152 G |
| Total | 1.113 G | 0.152 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Chickpeas g
()
|
Daily Values (%) |
Peas g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peas or chickpeas contain more calories in 100 grams?Chickpea is high in calories and pea has 50% less calories than chickpea - pea has 81 calories in 100g and chickpea has 164 calories.
Does peas or chickpeas have more carbohydrates?
By weight, pea has 50% fewer carbohydrates than chickpea - pea has 14.5g of carbs for 100g and chickpea has 27.4g of carbohydrates.
Does peas or chickpeas contain more potassium?
Both peas and chickpeas are high in potassium. Chickpea has 20% more potassium than pea - pea has 244mg of potassium in 100 grams and chickpea has 291mg of potassium.